Chard or better known as Swiss Chard is a biennial, creased leafy vegetable with colored stalks and a leaf blade that can be green or reddish in color. The stalks vary from white yellow or red in color. It is closely related to the sugar beet and beetroot.
This vegetable which is popular in the Mediterranean regions goes by several other names such as bright lights, crab beet, Mangold, perpetual spinach, seakale beet, silverbeet, and spinach beet. In Parts of Africa and Australia, it is simply known as Spinach.
Harvest of Swiss chard happens throughout the growing period. Younger leaves can be harvested and are especially ideal for eating raw in A salad is a mixture of small to medium pieces of ready to eat ingredients mixed together and topped with a sauce or dressing. They are preferred cold with few exceptions served warm. The dressing is usually sweet and sour in nature or can be salted and spiced. Salad ingredients range widely but most commonly they include vegetables, fruits, cooked... More dishes while the more mature leaves can be used for cooking in vegetable dishes.
When buying fresh chard from the market, you need to select the crop that has crispy, crunchy, glossy and brilliant dark-green color leaves. It does not keep well when raw and should be cooked as soon as possible after harvest has been done.
Chard can be stored in a refrigerator with high humidity levels for one to two days at most.
Swiss Chard Preparation for Food
Chard should be washed thoroughly under running water and rinsed in salty water for about 30 minutes. This should be done to remove all the soil and dirt particles as well as pesticide and fungicide residue.
The young leaves can be used whole or chopped and eaten raw in A salad is a mixture of small to medium pieces of ready to eat ingredients mixed together and topped with a sauce or dressing. They are preferred cold with few exceptions served warm. The dressing is usually sweet and sour in nature or can be salted and spiced. Salad ingredients range widely but most commonly they include vegetables, fruits, cooked... More dishes. The mature tougher leaves should be cooked using various methods. Generally, you can To fry is the act of cooking food in oil or fat. This is done to achieve a texture and flavor that cannot be achieved using water-based cooking. Oils and fats reach higher temperatures than water at normal atmospheric pressure. This allows fried food to cook at higher temperatures. This method allows food to have crispy textures and distinct flavors... More, To Sauté is to cook food by quickly frying in a hot pan with a small amount of oil or fat. This is done in order to brown the surface while preserving the moisture, flavor, and texture of the food. The food is usually cut into small pieces or sliced to quicken the process. Foods that are commonly Sautéed include... More, To braise is to sear food lightly over high heat then cover the pan and finish off the cooking in lower heat in some amount of little liquid. This technique of cooking is also called Pot roasting depending on the amount of liquid added. This method of cooking is usually applied to meats which are tougher and need time to... More, To boil is to cook food in hot bubbling water or other liquid such as stock, milk, wine or others to soften the food and alter its texture and flavor. Boiling protects food from burning as the liquid prevents the temperatures from rising beyond the liquids boiling point. Cooking food in a liquid such as oil is not considered boiling... More and stir-fry the vegetable. It should not be cooked for long periods as this will destroy the nutrients.
This Swiss chard can be the star of the dish or can be mixed with other vegetables. It can be used as a filling in A pie is a dish made of pastry dough and a sweet or savory filling. Depending on the type, the pastry can fully cover, conceal or contain the filling. The pie can be top-crust, bottom-crust or two-crust in preparation. Pies can be made of varying pastries depending on the desired texture or filling required. In film comedy, it is common... More and A Quiche is a savory open pastry crust filled with savory custard, cheese, meat, seafood or vegetables. It can be served hot or cold. It is closely related to the pie and originated in France. The custard is made of eggs and milk or cream and mixed with other vegetables, meat, seafood or poultry ingredients then backed in an oven... More dishes as well.
Chard contains just 19 A calorie is a unit of energy used in several fields. It is the amount of energy needed to raise the temperature of one gram of water by one degree Celsius at one atmospheric pressure or the pressure at sea level. When relating to food, Calories with capital "C", also known as the food calorie the same energy as 1000... More per 100 grams of fresh leaves. It is low in fats and contains no cholesterol. It is rich in dietary Fiber also referred to as dietary fiber or roughage is the indigestible portion of food derived from plants. It comes either soluble in water or insoluble. They are normally resistant to absorption in the human digestive tract. They are found in fruits, vegetables, and whole grains. It helps increase bulk in ingested foods, softens stool and shortens the total time... More and anti-oxidants. it is also rich in several vitamins and minerals.
It contains various amounts of the B-complex vitamins, most notably Pyridoxine is also known as pyridoxol or vitamin B6 and can be gotten from fruit, vegetables, and grains. It helps prevent confusion, ulcerations, conjuctivitis, intertigo and neuropathy among others. Alcoholics and the elderly are usually the demographics that tend to have increased risk of vitamin B6 deficiency.... More and Riboflavin is also known as vitamin B2 helps prevent migraines and is good for cellular respiration. It can be found in eggs, milk, meat and green vegetables. Deficiency results in symptoms similar to Pellagra. Others include chapped lips, red tongue, sore throat, inflammation of the mouth and scaly rashes on private parts.... More. Others found in chard include Folates are also known as Folic acid or vitamin B9 is good for DNA synthesis and is essential for alleviating Anemia and in pregnant women infant neural tube defects. It is a water-soluble vitamin. Folic acid can be found naturally in leafy green vegetables. Steam cooking helps retain more of the vitamin during cooking. You can also get it from... More, Niacin is also known as Nicotinic acid or vitamin B3 and is useful for the prevention of nausea, skin and mouth lesions, anemia, headaches and exhaustion. It is also useful in the regulation of high cholesterol in the system. It an be found mainly in protein foods like liver, chicken, beef, fish, cereal, peanuts and legumes.... More, Pantothenic acid is also known as vitamin B5. It is a water soluble vitamin used by animals to synthesize coenzyme-A (CoA), as well as to metabolize proteins, carbohydrates and fats. Major food sources include dried mushrooms, liver, dried egg yolks and sunflower seeds among others. Pantothenic acid deficiency is extremely rare but symptoms include impaired energy production, irritability, fatigue, and... More, and Thiamin, Thiamine or Vitamin B1 helps prevent disorders like beriberi and korsakoff's syndrome and can lead to metabolic coma and death. Yeast, yeast extract, pork, whole grain brown bread and other cereals are good sources of vitamin B1.... More. Swiss Chard is very rich in Vitamin A is a group of unsaturated nutritional organic compounds like retinol, retinoic acid provitamin A carotenoids like beta-carotene and is important for growth, immune system and good vision especially in low-light and color vision. It can be found in several foods including liver, cod liver oil, carrot, green vegetables, butter, milk sweet potato, Cheese and fish among others.... More and vitamin K. It is also rich in vitamin C and vitamin E.
As for the minerals, the vegetable contains plenty of sodium and potassium. It is also rich in copper and iron as well as Magnesium. It is also a good source of Potassium, Manganese, and Phosphorous as well as some zinc.